The UnDiet Weight Loss Guide » June 2009

Monthly Archives: June 2009

High Protein Recipes Starches Vegetarian

Tomato Onion Rice

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I’ve doubled the ingredients in this recipe so that you can use the leftovers to make a thick and creamy Tomato Soup for another meal.

Saute 2 chopped onions over medium heat in 1 tablespoon extra-virgin olive oil until just starting to color. Stir in

4 cloves sliced garlic
2 teaspoons dried oregano
1/2 cup parboiled brown rice
1/2 cup vegetable broth or water
1 cup dry red wine
1/4 teaspoon each sea salt and black pepper

Place in dish 4 tomatoes cut in half and placed with cut side down. Lower heat to low and cook covered without stirring for 10 minutes. Remove lid and using a pair of tongs grab the skin of each tomato and discard. Stir the dish mashing the tomato as you do so. If the dish is too soupy continue cooking, stirring frequently over low heat until desired consistency. Remove from heat; taste and add sea salt and pepper if needed and 1/4 cup fresh chopped parsley. Set aside half and refrigerate for another meal.

You may garnish with any of the following if desired:

  • Parmesan cheese
  • chopped or sliced olives
  • finely diced raw red bell pepper

 

Fruit Glossary Tips

The Truth About Banana Chips

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Horror of horrors, I’ve discovered the most dastardly trick. Banana chips are not DRIED, they are DEEP-FRIED! Needless to say I’m taking them off the recommended foods list. 2 banana chips = 140 calories! 2 chips! 140 calories! I know that we don’t count calories here at the UnDiet, but that’s just too outrageous for 2 little chips!

Thankfully there are some great substitutes for one of my favorite snacks. Banana Crisps are lightly sweetened (sigh) and baked. Roasted Plantain Chips are roasted with a little oil and no sugar. Dried Bananas are simply sliced bananas, dried with nothing added. Nothing But Bananas Flattened are dried whole bananas. All of these can be found at Trader Joes and the Dried Bananas can be found at most health food stores.

I don’t make a meal of any of these, but they are great for a little snack or on the side with a sandwich or soup.

Basic Information Kid Friendly Neutral Recipes Starches Vegetarian

All Veggie Chili

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This is a great recipe when you’re on the Last 10 Pounds, Jumpstart or Rotation Diet, especially since we tend to think of chili as comfort food, this chili sans beans and meat fools our brains into thinking it’s eating something high calorie that is actually a Free Food. Scroll on down to the Family Chili adaptation for an easy way to adapt this recipe to work for your whole family without cooking twice.

Stir together in medium pot and simmer until vegetables are cooked through, about 30 minutes.

  • 2 ~ 15 ounce cans diced tomatoes
  • 2 medium onions, chopped
  • 6 cloves garlic, minced or sliced
  • 1/2 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1/4 cup chili powder (if you won’t be adding the fresh tomatoes use 2 tablespoons)
  • 1/2 cup pureed red bell pepper
  • 1 teaspoon carob or cocoa powder
  • dash of ground cinnamon
  • 1/2 teaspoon each cumin and coriander
Garnish with finely diced roasted red bell pepper using 1/4 to 1/2 cup for each bowl of chili.

Living Food Chili: if you’d like to get more raw foods into your diet, try this trick:

The night before you make this stew put 4 whole tomatoes in the freezer. The next morning move them to the fridge or kitchen counter so that they can thaw. Make sure to place them in a bowl to catch the juices that will be released as they thaw.

Working over a blender or food processor bowl to catch the juices use your hands to remove and discard the tomato skin and core. Puree and set aside.  Stir into soup after removing from heat.

Black Bean Veggie Chili: stir in canned or leftover black bean soup at a ratio of 1 can black bean to 4 cans chili.

Family Chili: Set your portion of chili aside and add enough canned kidney or black beans or cooked ground beef to the remaining chili to satisfy the family.

Quick Chili – use the fresh tomato trick to freshen up canned chili.

High Protein Kid Friendly Recipes Starches Vegetarian

Using Leftovers: Make Wrapped Lunches

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One of my favorite ways to use leftovers is to make them into a wrap the next day. Here are some of my combinations. I italicized the items that are leftovers. Please feel free to share your own ideas in the Comments section.

Mexican Wrap

  • ww tortilla
  • cheese (I use soy cheese)
  • Spanish rice
  • beans
  • avocado
  • salsa
  • lettuce

Chinese Wrap

  • ww tortilla
  • rice w/ leftover sauce stirred in

    • any leftover dish (one dish per wrap)

  • layer leftover items over rice
  • micro greens or sprouts

Fast Food Wrap

  • ww tortilla
  • cheese or soy cheese
  • meat, chopped or cut into strips
  • salad
  • lettuce or sliced tomato if no leftover salad

Italian Wrap

  • ww tortilla
  • cheese or soy cheese
  • meat, chopped or cut into strips
  • veggies
  • salad
  • lettuce or sliced tomato if no leftover salad

Pizza Wrap

  • ww tortilla
  • cheese or soy cheese if no cheese in leftover items
  • pizza toppings (warm slightly to make it easier to scrape topping and cheese directly into wrap)

  • salad
  • lettuce or sliced tomato if no leftover salad

Look for Low-Carb Tortillas

Tips

Eating Out – Asian

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Asian menus offer many exciting choices for all of the UnDiet plans. Many restaurants now offer steamed brown rice in place of white rice.

Basic Tips for Eating Out

Set aside half your meal to eat the next day or if it won’t keep for the next day, save it for a snack later.

Starch

If you want a Starch Meal, soba noodles are made with buckwheat flour, just 86 any Protein additions to the dish, or ask to substitute tofu for the meat.
Most soups are good choices, and with the new UnDiet research it’s now okay to have a beef or chicken broth soup with a Starch meal.

Vegetarian

There are always lots of good vegetarian choices on any Asian menu. Ask for soba noodles in place of white rice, udon noodles or rice noodles.

Protein

Any Asian menu will have many choices for a Protein Meals, just ask for vegetables or tofu as a substitute for any rice or noodles.

Most soups are good choices, just ask for tofu, extra meat or vegetables in place of any noodles or rice.

Order Egg Drop Soup instead of Wonton Soup and save from 50 to 100 calories.

Basic Information

What is The UnDiet?

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Never count another carb, fat gram, or calorie again and lose up to a pound a day,

(sometimes a little more, sometimes a little less). The UnDiet is the result of years of research, and experimentation in the principles of food combining with whole foods and is well-documented by doctors, researchers and testimonials.

The UnDiet will help you to make losing weight easy, fun and most important – successful. Find out how hundreds of UnDieters are losing up to a pound a day without starving themselves, without taking pills, without counting carbs or fat grams. Learn how to use real food in easy-to-do combinations to achieve your weight and health goals.

Zoners, Protein Power, Atkins, Sugar Busters, Fit for Lifers: even though you may be familiar with one or more methods for combining and rationing fats, carbs, proteins, and starches, The UnDiet site will help you to work with each food group to get what you want out of your food and your life.

Discover the secret that hundreds of UnDieters have found: while this website contains all of the basic information that you’ll need to be successful at losing weight, you can receive many more UnDiet Tools through The UnDiet Step-By-Step E-Mail Program which includes The UnDiet Updates.

New Information: recipes; tips; product, book, food and popular diet reviews; information, new research and other resources will be available on an irregular basis (due to my travel schedule). Check back regularly to see What’s New or better yet Subscribe to The UnDiet blog to receive updated info via e-mail.

Basic Information Fruit

Dairy on the UnDiet

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Dairy milk (from a cow) is one of the worst things you can put into your body. Most people have adverse reactions to cow’s milk, it’s just that they’ve made it such an integral part of their diet that they assume the symptoms they experience are normal! There is an abundant amount of research and information that prove dairy products are a clear and present danger. A cow’s milk is designed to take a calf weighing around 90 pounds at birth to a weight of 2000 pounds within two years! Dairy products are designed by nature (or God) to make you very big, very fast. The Step-By-Step E-Mail Plan includes much more information and research on dairy products. If however you must have milk use the Lactaid brand or raw milk. The enzyme added to the Lactaid milk helps your body to digest it much easier and therefore causes much less harm. Raw milk already contains this enzyme (which is killed by the pasteurization process).

Soy, seed, or nut milks are acceptable substitutes in all of your recipes except for sugar-free instant pudding. This won’t gel with anything other than dairy milk. The non-fat versions taste like water; the low-fat or full-fat versions taste great, although you might need a week or so to get used to them. I use the full-fat milks when I need a deep, rich flavor and the low-fat versions when I can get away with it.

When a recipe calls for milk I often substitute heavy cream (which is classified as a fat and not as a dairy product) mixed with water or soy/seed/nut milk.

For more information on milk and casein (the protein in milk) see Encarta Encyclopedia’s entry on casein and “Milk – It Doesn’t Do a Body Good“, a well researched article with bibliography.

High Protein Recipes

Giant Chicken Poppers

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Use the Chicken Cannelloni filling to stuff whole green chilies. Use canned chilies since they’ve already been cooked and the seeds and membranes have been removed.

Roll the stuffed chilies in soy, chestnut, coconut, brown rice or whole wheat flour, then in beaten egg, then in whole wheat bread crumbs or panko.

Saute over medium high heat in a little extra-virgin or canola oil. Drain on paper towels.

 

High Protein Neutral Recipes Vegetarian

Cucumber Mint Soup

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The recipe for this soup comes from Epicurious.com. You’ll also find many other versions of cucumber soup from Chilled Mango & Cucumber to Smoked Salmon and Dill at Epicurious. This recipe makes about 4 1/2 cups. It can be prepared in 45 minutes or less but requires additional unattended time.

In a blender puree

  • 3 cucumbers, peeled, seeded, and chopped
  • 1 cup plain low-fat yogurt
  • 2/3 cup sour cream or yogurt
  • 1/2 teaspoon English-style dry mustard, or to taste
  • 1/4 cup fresh mint leaves
  • salt and pepper to taste

Transfer to a container with a lid. Chill soup at least 6 hours or overnight.

Stir in 1 cup peeled, seeded, and finely diced cucumber.

Variations:

  • Substitute fresh dill for the mint.
  • Garnish with shredded salmon, lobster or crab.
  • Garnish with lemon zest.
  • Garnish with chopped capers.
  • Garnish with chopped hard-boiled egg.